Race-Pace Training


By Talal Almoallem, Head Coach, Masters Swim, Fitness First

Race-pace training is swimming repeats at a current or desired race pace. The rest intervals should be the shortest length that will allow the swimmer to swim at that pace.

Primary effects of race-pace training:

  • Improves interaction of aerobic and anaerobic metabolic processes that result in a faster and more economic energy supply at race pace.
  • Improves sense of maintaining race pace in competition.
  • Improves swimming with the most efficient combination of stroke rate and stroke length.
  • Improves the swimmers’ confidence in their ability to maintain a certain pace in competition.

Secondary effects of race-pace training:

  • Increased VO2 Max.
  • Increased muscle buffering capacity.
  • Increased aerobic and anaerobic muscular endurance.

Progressive overload:

In order to achieve the targeted goal and increase performance, the swimmer must progressively overload through increased volume, increased frequency, increased intensity and/or reduce rest intervals. The swimmer is guaranteed the best results he can get if the principle of progressiveness if followed correctly.

Constructing a Race-Pace set:

The Race-Pace repeat sets are constructed as follows and can be found under the Threshold Sets category in our Masters Swim Program:

Set length: 200-2000m

Repeat distance: 1/2-1/4 of race distance for events of 200m or less and 1/4-1/16 for longer events.

Rest interval: 10-30sec for 100m repeats or less and 1min for longer repeats.

Training speed: Current or desired race speed.

If you are looking to increase your maximum sprinting speed and improve your anaerobic power and muscular endurance, the Masters Swim Threshold Sets are ideal for you. For booking and more info, please visit https://uae.fitnessfirstme.com/train-with-us/masters-swim or contact me directly on the following details:

Email: [email protected]

Mobile: + 915 (0) 56 106 0931